HELP WITH A 4 DAY SPLIT???

I am slightly over trained and want to go on a 4 day split for a month and see what happens. I have been digging through and can't seem to decide what is really what? Any help??? I can't wrap my head around a 4 day??
Currently I am on a version of this lift

and most of my lifts are stalling and I feel pretty jacked up most of the time.
I have been trying to actually run a few times a week and stress from outside sources are hindering me from a lot things OR I am overtraining and its causing me stress??
I have lost motivation and really want to be lazy about my diet...
Any advice would help!!!

I was considering the good old Bill Starrs 5X5 but even that beats me down fairly quick and I think I should wait on that one. I would like to keep my dead lifts and squats to different days my lower back seems to like that better. What I am thinking is
Chest and tri's
Back and bi's
off
Shoulders and traps
Legs
Off
Off
I guess what I am asking is more about sets and reps?

That's the basic workout I have done 5 to 6 days a week for YEARS!!! No wonder I have stayed jacked up all the time!! The first workouts came from what I learned in gym class 22 years ago and stuck with most of them. I have always thought that the harder you work the more you get but I guess everything doesn't work like that.

That's the basic workout I have done 5 to 6 days a week for YEARS!!! No wonder I have stayed jacked up all the time!! The first workouts came from what I learned in gym class 22 years ago and stuck with most of them. I have always thought that the harder you work the more you get but I guess everything doesn't work like that.

What about leg day?

you need to constantly change your routine up!!! thats just one routine i shuffle through.

I am going to try a 4 day week one 6 day week two etc. split and see how that works going heavy on the 4 day and lighter on the 6 and see how that works for me and when my ankle feels better in a few weeks switch over to a 5x5 for an 8 week run.

I am going to try a 4 day week one 6 day week two etc. split and see how that works going heavy on the 4 day and lighter on the 6 and see how that works for me and when my ankle feels better in a few weeks switch over to a 5x5 for an 8 week run.

over training can be worse than not training at all. when u do ur 6 day split, get some good rest at night and be eating AALLLOOOT

Thanks for keeping up!! The 6 day part will basically be taking singles from the 4 day and splitting them in half so it would be same volume just spread out over 2 workouts. I have my diet squared away for the most part it's just really understanding what worked for me 10 years ago doesn't work for me now and it's hard to make the changes as mother nature has her way with me....